FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

March 25, 2023

WOD: For time, with a partner, 8 rounds,

400 Meter Run – run as relay 200 m each

4 Rounds of “Macho Man” – Alt FULL rounds, complete 2 each

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

March 24, 2023

STRENGTH: Press Complex

EMOM x 10:00, complete 1 x push jerk + 1 x split jerk

WOD: AMRAP 14:00

2 x Rope Climbs

4 x Burpee Box Jumps

8 x Alt. Dumbbell Snatches

March 23, 2023

STRENGTH: Back squat

5 sets of 4 reps @ 75-80% of 1 RM

WOD: For time,

1000-800-600-400-200 Meter Run

50-40-30-20-10 Wall balls

March 22, 2023

STRENGTH: Floor chest press

In 8:00, build to a heavy single, then,

3 sets of 5 reps @ 75% of weight complete in heavy single


WOD: For time [cap 15:00],

800 Meter Row

80 x AbMat Sit-ups

500 Meter Row

50 x Push-ups

300 Meter Row

30 x Toes to Bar

March 21, 2023

SKILL EMOM: Alternating On the Minute x 12:00 (3 Rounds):

Minute 1: 8 x double dumbbell box step overs

Minute 2: 2-4 wall walks

Minute 3: 30 seconds cross-over attempts (single unders or double unders)

Minute 4: 7-9 strict pull ups

WOD: For time, 10-9-8-7-6-5-4-3-2-1

Deadlifts

Dumbbell Hang Power Cleans

Strict Handstand Push-ups

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